One-Arm Preacher Hammer Curl
StrengthPull
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Description
The One Arm Preacher Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It is performed using a preacher bench and a dumbbell, focusing on the development of the forearm and upper arm strength. This exercise emphasizes the outer portion of the biceps and enhances grip strength.
How to Perform
- Adjust the seat of the preacher bench so that your upper arm rests comfortably on the pad with your armpit at the top edge.
- Sit on the bench and grasp a dumbbell with a neutral grip (thumb pointing up).
- Extend your arm fully over the pad, keeping a slight bend in your elbow to maintain tension.
- Curl the dumbbell upwards by contracting your biceps, keeping your wrist straight and elbow stationary.
- Pause briefly at the top of the movement when your forearm is vertical.
- Slowly lower the dumbbell back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions before switching arms.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Ensure your upper arm remains in contact with the pad throughout the movement to isolate the biceps effectively.
- Use a controlled motion; avoid swinging or using momentum to lift the weight.
- Focus on squeezing your biceps at the top of each curl for maximum contraction.
- Keep your core engaged and maintain a stable posture to prevent any unnecessary movement.
- Start with a lighter weight to perfect your form before progressing to heavier dumbbells.
- Breath out as you curl up and inhale as you lower the weight for optimal breathing technique.
Common Mistakes
- Allowing the elbow to move away from the pad, reducing isolation of the biceps.
- Using momentum by swinging the arm or body, decreasing muscle engagement.
- Curling the wrist at the top of the movement, causing strain on the wrist joint.
- Not fully extending the arm at the bottom, limiting the range of motion.
- Positioning the shoulder too high, leading to improper alignment and reduced effectiveness.
- Gripping the dumbbell too tightly, causing forearm fatigue before the biceps are fully worked.
- Leaning forward or backward, compromising posture and muscle isolation.
- Rushing through the movement, reducing control and increasing the risk of improper form.
Recommended Exercises
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